Food & Drink:
The first hours after the effort are the most important phase in the
replenishment of energy supplies (especially carbohydrates)
In the body. Normally this stock is within 48 hours
recovers. However, it can be faster: try every half hour
about 45 grams of easily digestible and easily absorbable
absorb carbohydrates. Here you can in the first
instead think of: pasta, rice, potatoes, bread, fruit (bananas!), sugar,
soft drinks, sweet spreads and carbohydrate supplements. A small
amount of protein improves carbohydrate
recording. Finally, don't forget to restore the moisture balance.
The body can drink about 1 liter of (isotonic) drink per hour
process. Also keep in mind that if you don't
feeling hungry, your body doesn't have enough
has got. Therefore, during the day/evening, take
Try an existing recovery drink too from 70% eggs and 30% milk or 50% milk and 50% potatoes.
Positive thinking about your (match and training) performance also helps.
The recovery time after a match depends, among other things, on
your condition, age, training age, recovery measures and
how deep you have gone. On average you have to go for a 10 km
game for two weeks. For a half marathon like
four weeks. And at the marathon at least 6 weeks.